Part of the Cross Fit philosophy includes pursuing/learning another sport or activity, and many Cross Fitters are also martial artists and competitive athletes in a variety of disciplines. However, if you work the WODs hard, you will find yourself at an improved level of fitness, and for lots of people, the WOD is our primary "sport." If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as "active rest" done at a lower intensity.

Cross Fit@SASSOM promotes a 5-day on 2-day off training cycle as this works in with the majority of people. Like myself most people have Sunday as a family day and also use it as a rest from training. Ultimately you need to workout what training cycle / split will work for you and your life, the trainers at SASSOM can help you with this if needed.

An example of Marcus' weekly Training Cycle / Split

As you can see this is a full week of training and sometimes I need to drop a session or use a session as an active recovery because my body is just too run down. If I do drop a session it is normally the Thursday Strength workout that goes. I have worked up to this volume of training over time, and I also get regular massage's to assist my bodies’ recovery.

An example of Justin's weekly Training Cycle / Split

*Pre-Season

This weekly cycle is during my Rugby league season, I drop training on Fridays to allow my body to recover, depending on how my body feels I might do a light session. On Mondays I don't push myself too hard, unless my body is still sore from footy, then I would drop that session completely. This is to make sure I'm going to be fresh and ready to go on Game Day. During Pre-season I would add another session on Friday either a Met Con or Strength.